In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as heart rate and RPE, to have a well-rounded understanding of your fitness and effort levels. In this part of the conversation, Zoe discusses the use of heart rate training as a complementary method to RPE (Rate of Perceived Exertion) training. She emphasizes the importance of using heart rate to understand how the body is responding to training and how it aligns with perceived effort. Zoe also talks about the significance of setting short and long-term goals and the struggle athletes face when they don't have a specific goal on the calendar. She encourages athletes to focus on their individual motivations and values, and to find joy in running without always working towards a specific goal. Finally, Zoe shares her criteria for selecting an A-race, which includes deeply wanting the goal, feeling a sense of fear or uncertainty, choosing a logical next step, being willing to change habits or beliefs, requiring help from others, and allowing the goal to align with the life the athlete wants to live. 00:00 Introduction and Overview 03:09 Transitioning from Heart Rate to RPE 09:43 Race Recovery and Listening to Your Body 11:33 Embracing a Season Without Big Goals 14:45 Missed Days of Training and Shoe Replacement 21:15 Using Heart Rate and RPE for Training 31:07 Using Heart Rate Training 33:38 Finding Joy in Running Without a Goal 36:09 Focusing on Individual Motivations 43:02 Goals Aren't the Only Way to Grow 47:51 How Goals Transform Habits and Beliefs 54:11 Requiring Help for A-Races

Coach Zoë breaks down her second-place finish at the Leadville 100.

Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handhelds versus vests, the importance of pacers, and the start-stop-continue approach to race debriefs. They also highlight the significance of ice as a cooling strategy and the need for a long-term training plan for Western States. Overall, they emphasize the importance of preparation, having a supportive crew, and enjoying the unique aspects of the race. Chapters 00:00 Introduction and Recap of Western States Race 01:52 Hot Races: Challenges and Benefits 08:41 How to run faster downhill on trails and in ultras 10:26 To Change or Not to Change Shoes 27:21 Fueling Strategies: Sports Nutrition vs. Whole Foods 32:03 Sauna for Race Preparation 34:45 Changing Shirts and Cooling Strategies 37:41 The Importance of Pacers and how to choose pacers for a 100 mile race 44:45 Race Debrief: Start, Stop, Continue 55:37 The Power of Ice in Ultramarathons 59:14 How to train for Western States Endurance Run 01:08:55 The Unique Experience of Western States

Microcosm Coaching Team Call: 08/17/2021

Coaches corner

Coaches Corner

Coaches corner

Coaches Corner

Underrated, or overrated?

Microcosm Coaching Team call 08/06/2021

Coaches corner!

Coaches corner!

Tips for better adventures. 

In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and injury prevention tips. In this conversation, Zoë and TJ discuss essential tips for injury prevention and training for a 100-mile race. They emphasize the importance of consistency in running, avoiding peaks and valleys in training volume, and incorporating prehab exercises to address weaknesses and imbalances. They also stress the significance of eating enough and getting adequate sleep for optimal performance and injury prevention. They discuss the need for mental preparation, including self-talk, labeling thoughts and feelings, and developing performance standards to guide athletes through challenging moments. They conclude by highlighting the individual nature of 100-mile training and the importance of finding a goal that aligns with personal values. Chapters 00:00 Introduction and Greetings 04:50 Hot or Not: Recovery Sandals and KT Tape 11:26 The Truth About Cadence in Running 24:47 The Importance of Blood Tests in Training 30:53 Essential Tips for Injury Prevention in Ultramarathon Training 38:42 Injury Prevention and Indications of Health 45:36 Fueling and Recovery: Eating Enough for Ultramarathon Training and Sleeping Well 51:05 Mental Preparation for ultramarathons: Self-Talk and Labeling 57:38 Performance Standards: Guiding Principles for Success 01:03:42 How to train for your first 100 mile race

Microcosm Coaching Team Call: 07/23/2021

COACHES CORNER! Scary Wildlife Encounters, Workout Intention and Ultra Nutrition with Coach Kylee!!

Microcosm Coaching Team Call 07/26/2021

What are garbage miles? Should you run for time or distance?

What to pay attention to, and what to forget about on the run. 

Embracing identity in an athletic life. 

- Should you always listen to music while you run?

 - winter hydration/nutrition

 - anti-racism in the running space! 

- "real food" fuels vs. sports nutrition 

- baja blast and food wads!!  

 Resources: Runners for Public Lands https://runnersforpubliclands.org/about/Black Girls Run https://blackgirlsrun.com/How To Be an Anti-Rascist https://www.penguinrandomhouse.com/bo...

Topics: Should I take a Vo2Max Test? Post Long Run Recovery, Improving Downhill Running, Keeping Electronics Charged on Long Runs, Runners Highs and Running for Stress Relief, Choosing FKTs!

Everything you need to know to run a race with confidence!

4-PT Daily Check-In, Rest Days, Run Streaks, Alcohol, Writing Out Splits For Workouts/Easy Runs, Picking Races and Setting Realistic Goals!

In this conversation, Coach TJ and Zoë discuss the use of salt pills during races, the benefits of drinking water, the preference for flasks over bladders, the use of pole quivers, why we quit cheap sunglasses, and the importance of setting outcome-oriented goals in racing. They also touch on Zoë's recent 50K race, TJ's training for Western States, and his decision to ski Mount Rainier. Zoë and TJ discuss training to get better at running uphill, including strengthening the posterior kinetic chain and how to get stronger on hills.

How to bounce back after a bad day

Topics: Holiday downtime insights, picking races, antidepressants for athletes, inner-critic, letting go of guilt for missing runs, and yoga!

Everything you need to know about maximizing rest. 

Earth Day, Climate action and more!

RaNdoM!!!

How to deal with burnout in life, and in training. 

gives us the lowdown on the connection between mental and physical health, along with tools to better take care of your brain!The ever incredible
Sarah Strong of Fireweed Counseling

Remember: your brain is a body part, and taking care of it isn't just a vital part of training, it's an important part of life!

Microcosm Coaching Team Call 12/11/2020 -- We cover topics from Rest Day 101, Comparing Yourself to Others and limiting Social Media Use, Winter Specific Activities and How to Incorporate it into Your Plan, Common Injury Areas and What Balance Means to Us

How to not sweat the small stuff and focus on what matters 💪 

It's all about that base. 

In this Microcast episode, Coach Zoe and TJ discuss the effectiveness of plyometrics in running, the value of reading race reports, the impact of changing shoes during a race, and the comparison between Tabata and fartlek workouts. They also explore the challenge of the Grand Canyon rim-to-rim-to-rim run. The conversation covers the topics of fartlek training and heat training for athletes. It discusses the benefits and drawbacks of different training methods and the importance of self-talk and individual adaptation to heat training. The conversation emphasizes the need for a long-term approach to training and the importance of understanding one's own physiology and training goals. 00:00 The Impact of Plyometrics on Running Economy 04:28 The Value of Race Reports in Race Preparation 14:23 Strategic Shoe Changes During a Race 23:33 Conquering the Grand Canyon: Rim to Rim to Rim Challenge 25:17 Optimizing Athletic Training: Fartlek and Heat Training 31:01 The Art of Heat Training: Adapting to Thermal Stress 49:47 Long-Term Gains: A Holistic Approach to Athletic Training Takeaways Plyometrics can improve running economy and efficiency, even with reduced training mileage. Reading race reports may not always be useful for race preparation, as individual experiences vary widely. Changing shoes during a race should be intentional and based on efficiency gains, with consideration for terrain and foot conditions. Fartlek workouts are beneficial for improving lipid metabolism, glycogen recovery, power output, and muscle fiber recruitment. Tabata workouts may not be as effective for runners due to the impact on metabolic efficiency and neuromuscular adaptations. Fartlek training can be beneficial for athletes when used appropriately, providing a mix of zone three work and recovery. Heat training involves adapting to heat exposure, which can lead to improved performance and thermal tolerance. Individual physiology and self-talk play a significant role in heat acclimation and performance. A long-term approach to training, focusing on consistency, recovery, and refueling, is essential for maximizing athletic potential. Understanding one's own physiology and training goals is crucial when considering different training methods and interventions.

It's okay not to be okay!

Skip the small stuff and emphasize big gains in your training. 

A Special Zoë-edition of rapid-fire Friday! 

• How to get started with eating while running 
• how to train your gut to meet the demands of your event
•  when and how much protein/carbohydrates should I be eating
• how to develop a nutrition, hydration and electrolyte plan!

Tips and tricks to get your training done on a busy schedule. 

In this episode we cover some basics of heart rate training, how much of your training should be geared towards specific events/outcomes, how to feel confident showing up for group runs, and how to dress for wet and chilly runs!

In this call we talk goals 101. Everything from The Hierarchy of Goals, How to Set Big Goals and link them to intermediate goals and the small daily goals that drive the process. We also get into race goals and process-oriented goals for races! https://www.microcosm-coaching.com/

: -100 mile foods with Kylee! 

-Daily training sessions are MicroGoals! 

-How to fit training into big workdays! -How to create your 100 mile training calendar 

-When to know it's time for your off-season!

https://www.microcosm-coaching.com/

This episode digs into body image and building confidence, as well as OWNING your athletic self!!! If you own running shoes, YOU ARE A RUNNER!

On this podcast, we discuss the signs of stress, from physical manifestations to mental/emotional. We talk about how to manage it, become more aware of it, and get the most out of your training when feeling like your stress bucket is full or overflowing.

Join our Foothills Tier Here!!

In this conversation, TJ and Zoe discuss their recent experiences with boot camps and races. They talk about the benefits of boot camps for advanced athletes preparing for 50-mile or longer races, emphasizing the importance of mimicking race conditions and trialing nutrition and hydration. They also discuss the value of racing shorter distances to build fitness and improve lactate shuttling. Overall, they highlight the need for specific training that matches the demands of the race and the importance of rest and recovery in the training process. In this conversation, Zoë and TJ discuss the importance of training specificity in ultra-marathon preparation. They explore the balance between general fitness and race-specific training, emphasizing the need for a strong foundation of fitness before focusing on specific adaptations. They also discuss the role of nutrition, rest, and mental toughness in training, as well as the importance of terrain-specific workouts.

Takeaways

• Boot camps are beneficial for advanced athletes preparing for 50-mile or longer races, as they help mimic race conditions and trial nutrition and hydration.
• Racing shorter distances can be a valuable training tool to build fitness and improve lactate shuttling.
• Specific training that matches the demands of the race is crucial for success.
• Rest and recovery are essential components of the training process. Training specificity is important in ultra marathon preparation, but it should be balanced with a strong foundation of general fitness.
• Newer athletes should focus on building fitness and recovering better, while more advanced athletes can benefit from more specific training.
• Nutrition, rest, and mental toughness are important factors in training for ultra marathons.
• Terrain-specific training, including uphill and downhill workouts, can help prepare athletes for the demands of their races.

Microcosm coaches go over all things winter training! Tips and tricks to stay warm, dry and motivated all winter long! 

In today's talk we go over how to stay motivated during training (especially in the winter), setting long-term goals and nachos. https://www.microcosm-coaching.com/

In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, neglecting nutrition, lacking mental preparation, relying on cross-training, and not having a structured strength training program. They emphasize the importance of having a plan, practicing fueling strategies, developing mental toughness, and focusing on specific running training. They also provide recommendations for each topic to help athletes avoid DNFs in their first ultra race.

Check out Microcosm Coaching

Takeaways

• Hiring a coach for your first ultra can help you avoid mistakes and make the training process more enjoyable.

• The Garmin recovery score may not be accurate or reliable, so it's best to rely on your own body's signals for recovery.

• Choosing the right pacer for a race is important, and it's essential to communicate your expectations and needs.

• Consistency in training over a long period of time can lead to significant improvements and injury resilience.

• Bootcamp-style training on the race course can help simulate race conditions and prepare mentally and physically for the challenges ahead. Having a structured training plan is crucial for success in an ultra race.

• Developing a fueling strategy and practicing it during training is important to avoid nutrition-related issues during the race.

• Working on mental toughness and having a strong why can help athletes push through tough moments in an ultra race.

• A specific strength training program that focuses on running-specific exercises is beneficial for improving performance and preventing injuries.

• Cross-training should be used intentionally and in conjunction with running training, rather than as a replacement for it.

Chapters

00:00 The Pop-Tart Odyssey Continues

03:46 Hiring a Coach for Your First Ultra: Hot or Not?

11:16 The Garmin Recovery Score: Vibes, Baby

13:36 Pacing at Races: Finding the Ideal Pacer

26:29 Bootcamp-Style Training: Simulating Race Conditions

29:22 The Importance of Following a Training Plan

32:38 How to Not DNF Your First Ultra

37:27 Fueling Strategies for Success

47:30 Developing Mental Toughness

52:02 Strength Training for Ultra Runners